Life Kit: Health Protein is personal. Here's how to calculate your optimal intake
Apr 6, 2026
Allison Aubrey, an NPR science and health correspondent, breaks down updated protein guidance and how to calculate personal needs. She covers converting weight to grams, meal examples that add up, plant-based protein combinations, how exercise changes requirements, and why needs rise with age. Practical, bite-sized explanations make protein feel achievable.
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New Higher Protein Guideline
- Federal guidelines now recommend 1.2 to 1.6 grams of protein per kilogram of body weight per day.
- That represents a meaningful increase and reflects newer research according to Allison Aubrey and Rachel Pogednik.
Calculate And Plan Daily Protein
- Translate your weight to kilograms and multiply by 1.2–1.6 to set a daily gram target; a 150 lb person needs about 82–109 g per day.
- Plan meals: Greek yogurt + nuts, lentils and veggies, snack, and a 4 oz chicken or tofu dinner to hit targets.
Meet Protein Goals With Plant Options
- You can meet higher protein needs without meat by combining plant proteins across meals.
- Examples: cup Greek yogurt (17–20 g), cup cooked lentils (~18 g), tofu (~3–4 g/oz), plus nuts and veggies for extra grams.